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Monday 10.19.15 WOD
Max Effort Upper Mobility Strength Bench Press (3RM, narrow grip) **Hands inside gnarling WOD “Paranormal Activity” 12min AMRAP 1:00 DB Thrusters (35,25) 1:00 Box Jumps (30,24) 2:00 DB Thrusters 2:00 Box Jumps 3:00 DB Thrusters 3:00 Box Jumps $ Out 75 Heavy Banded Ab Crunches __________________________________ Lifestyle Challenge 10.1.15 – 10.30.15 Click Here for more details […]
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Monday 10.19.15 WOD NOTES
Max Effort Upper Mobility: 5min Strength: 15min Bench Press (3RM, narrow grip) **Hands inside gnarling NOTES: Coach proper set up, for our purposes narrow grip will be hands inside of gnarling. WOD “Paranormal Activity” 12min AMRAP 1:00 DB Thrusters (35,25) 1:00 Box Jumps (30,24) 2:00 DB Thrusters 2:00 Box Jumps 3:00 DB Thrusters 3:00 Box Jumps […]
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Monday 10.19.15 Crossfit Teens
Mobility Barbell calf smash Warm up Runner’s lunge,pigeon stretch, ankle stretch, and dynamic warm up Skill Work Practice Kip Introduce pull up WOD Revisit the TEST! 1 mile run 1 min each push up air squat Kettle bell swing ***repeat twice ***2 minute rest between each round Midline 3 minute tabata- planks
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Sunday 10.18.15 WOD
Explosive Strength Mobility ***5min Mandatory Rest Between workouts **40min total time cap **Score time of each individual workout WOD 1 “Ascending “Elizabeth”” 9-15-21 Cleans (135,95) Ring dips WOD 2 “Trick r’ Treat” 3 Rounds 12 T2B 12 Push Jerks (135,95) 12 Box Jumps (24,20) WOD 3 “Don’t Look Under The Bed…..” 3 Rounds 10 GTOH […]
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Sunday 10.18.15 WOD NOTES
Explosive Strength Mobility General WOD Notes ***5min mandatory rest between workouts, Athletes will be on their own clock. Set out white boards. **40min total time cap **Score time of each individual workout WOD 1 “Ascending “Elizabeth”” 9-15-21 Cleans (135,95) Ring dips NOTES: A full squat is NOT required for Ascending Elizabeth. If not Rx, Athlete […]
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10.17.15 Box Brief
I Gave Up Dairy. Here’s How It Changed My Life I finally decided that I’d rather feel good all the time than enjoy a few moments and suffer for days on end. by Rachael Roehmholdt MyBodyGreen.com Truth be told, I love cheese, butter, and pretty much anything made from dairy — but it doesn’t love me […]
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Saturday 10.17.15 WOD
Mobility WOD “2015 CrossFit Team Series Event 5” In Teams Complete: “Karen” 150 Wallballs (20,14) “Grace” 30 Clean and Jerks (135,95) “Diane” 21-15-9 Deadlifts (225,155) HSPU “Randy” 75 Snatches (75,55) **Teams can consist of 2-4 Athletes **You must complete 1 WOD before moving to the next **Score total time, 40min time cap $ Out Have […]
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10.16.15 Box Brief
New 2015 Winter Hoodies Preorder Now (limited availability) Email Jacy@CrossFitMainLine.com to reserve yours Pre-orders end 10.23.15 Sizes Available: $50 Preorder Price XS-8, S-8, M-8, L-8, XL-8, XXL-2
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Friday 10.16.15 WOD
Max Effort Upper Mobility Lifestyle Challenge – Mobility Day 16 Strength Shoulder Press (1RM from split position ) WOD “Fun Size” 18min AMRAP 5 Cal Assault Bike/Row 10 Toes Through Rings 15 KB Power Swings (55,35) $ Out 4min Tabata Sit Ups with feet anchored 4min Tabata Supermen _____________________________________ Lifestyle Challenge 10.1.15 – 10.30.15 Click Here […]
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Friday 10.16.15 WOD NOTES
Max Effort Upper Mobility: 5min Lifestyle Challenge – Mobility Day 16 Strength: 15min Shoulder Press (1RM from split position ) NOTES: How? From rack, step back and secure barbell in front rack position in jerk split position at a normal split depth. Make sure weight is balanced and foot position is secure. Take a big breath […]
